RX
1. Mobility
Twisted Cross, 2min./side
Saddle, 4min.
2. Warm-up
AMRAP 5:00
Row 750m
-then-
max box jumps in remaining time
3. Strength
Back Squat 5×3 @85%+
4. MetCon
9-6-3
Power Snatch, 115/75lbs
Muscle-ups
(RX+ 145/100lb power snatch)
SCALED
1. Mobility
Twisted Cross, 2min./side
Saddle, 4min.
2. Warm-up
AMRAP 5:00
Row 500m
-then-
max box jumps in remaining time
3. Strength
Back Squat 5×3
4. MetCon
9-6-3
Power Snatch, 95/65lbs
Ring Dips x2
COMPETITION SIDE WORK
AMRAP 20 minutes
Row 100m
10 Kipping HSPU
Rest 30 seconds
Row 200m
10 Kipping HSPU
Rest 30 seconds
Row 300m
10 Kipping HSPU
Rest 30 seconds
And so on…
